Mindfulness for Stress Reduction & Resiliency Building

Lucy Sternburgh Ph.D. Mindfulness Based Stress Reduction Teacher

Topics for today’s discussion: 1) 2) 3) 4) 5)

Why practice Mindfulness? What are the Benefits? What is Mindfulness? How does it work? How do we do it?

WHY PRACTICE MINDFULNESS?

3 Questions #1) Does the pace of your life often feel like it is moving very quickly?

3 Questions #2) Do you often feel exhausted?

3 Questions #3) Do you ever feel frustrated with others?

CONGRATULATIONS You’re HUMAN!

Example meditation

What barriers and opportunities exist in your life?

WHAT ARE THE BENEFITS?

STRESS IN THE WORKPLACE

69% of employees report that WORK is a significant source of stress Source: American Psychological Association

STRESS A perceived imbalance between the demands made and the resources available to meet those demands.

Stress and Health/Well-being

poor nutritional habits

physical inactivity

high blood pressure

tobacco use

overweight/ obesity

Wellness  Wellbeing

Mary Jo Kreitzer RN, PhD University of Minnesota Center for Spirituality and Healing

Effects of Stress on the Body

Why Stress in Healthcare Professionals Matters Burnout and Emotional Exhaustion

Reduced Capacity for Empathy

Reduced Satisfaction Increased Medical Errors Increased Malpractice Risk Increased Hospital Mortality Rates *Journal of Nursing Care Quality April 1996 - Volume 10 - Issue 3 Dugan et al. Stressful nurses: the effect on patient outcomes. ** Journal of Applied Psychology, Vol 73(4), Nov 1988, 727-735 Jones et al Stress and medical malpractice: Organizational risk assessment and intervention. ***Stress and Health Volume 22, Issue 2, pages 131–137, April 2006, A proposed physician–patient cycle model ****AHRQ May 2003, David H Hickam, MD, MPH , The Effect of Health Care Working Conditions on Patient Safety

Benefits of Mindfulness Attention

Adaptability

Strengthens our “mental muscle” for bringing our focus back where we want it, when we want it.

Becoming aware of our patterns enables us to gradually change habitual behaviors wisely.

Emotional Regulation

Compassion

Observing our emotions helps us recognize when they occur, to see their transient nature, and to change how we respond to them.

Awareness of our own thoughts, emotions, and senses grows our understanding of what other people are experiencing.

Calming

Resilience

Breathing and other mindfulness practices relax the body and mind, giving access to peace independent of external circumstances.

Seeing things objectively reduces the amount of narrative we add to the world’s natural ups and downs, giving us greater balance.

Meta Analysis of Mindfulness in Health Care Professionals Negative affect1

Rumination1,2

Emotional exhaustion4 Depression10

Burnout5,9

Anxiety1,7,10

Distraction2

Distress2,9

Total mood disturbance6

Stress1,3,7 Health complaints8

Self compassion1,3 Empathy10

1 – Shapiro, Brown, and Biegel (2007) 2 – Jain et al (2007) 6 – Rozenzweig et al (2003) 7 – Beddoe and Murphy (2004)

Over-identification7

Life satisfaction3,5 Spirituality10

Relaxation5

3 – Shapiro et al (2005) 4 – Galatino et al (2005) 8 – Young et al (2001)

Positive affect1,2 Mood4

5 – Mackenzie et al (2005)

9 – Cohen-Katz et al (2005) 10 – Shapiro et al (1998

Irving, J. A., Dobkin, P. L., & Park, J. (2009). Cultivating mindfulness in health care professionals: A review of empirical studies of mindfulness-based stress reduction (MBSR). Complementary Therapies in Clinical Practice, 15, 61–66.

Mindfulness Improves Patient Safety • Four weekly, one hour classes; average of 20 minutes home practice daily • Comparison of the three months prior to staff mindfulness training with the three months after the training showed 38% decrease in negative patient safety events – falls – medication errors – patient aggression Brady et al Perspectives in Psychiatric Care 2012

Mindfulness & Quality/Safety

WHAT IS MINDFULNESS?

MINDFULNESS The awareness that rises when we pay attention, on purpose, in the present moment

Non-judgmentally

Kabat-Zinn, J. (1990). Full catastrophe living: The program of the stress reduction clinic at the University of Massachusetts Medical Center. New York: Delta.

Mindful Awareness

Shapiro, S. L., Carlson, L. E., Astin, J. A., & Freedman, B. (2006). Mechanisms of mindfulness. Journal of clinical psychology, 62(3), 373-386.

Related Concepts • Focus or “Flow”

• Being “In the Zone”

Mindfulness = Awareness Sensations Emotions Thoughts

Dr. Jon Kabat-Zinn

What is Mindfulness?

Mindfulness Research

Research indicates benefits for: • • • • • • •

Cancer Hypertension Diabetes Psoriasis HIV/AIDS Chronic pain disorders Substance abuse

• • • • • • •

Anxiety Depression Insomnia Hot Flashes PTSD Relationships Stress in Health Care Professionals

Mindfulness is KEY to Self-care

Mindfulness as a WAY Of BEING

HOW DOES IT WORK?

Nervous System

Autonomic Nervous System

What’s going on? Fight or Flight response The physical reaction to a perceived threat to increase chances of survival

Neuroscience of Mindfulness Amygdala: fight, flight or freeze responses

Prefrontal cortex: •Executive function •Regulation of amygdala • Positive mind states: – Optimism

– self-observation – compassion J. David Creswell and Emily K. Lindsay, “How Does Mindfulness Training Affect Health? A Mindfulness Stress Buffering Account,” Current Directions in Psychological Science 2014, Vol. 23(6) 401–407

Neuroscience of Mindfulness

Brain Hand Model--Dan Siegel, M.D

Shift From Unconscious to Conscious Reduces Stress Without Mindfulness

Stress

Reaction

With Mindfulness

Stress

Mindfulness

Response

Mindfulness creates space… …replacing impulsive reactions with thoughtful responses

Neuroplasticity

Building Resilience

Man’s Search for Meaning “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” -- Victor Frankl M.D. Ph.D. Auschwitz Survivor

HOW DO WE DO IT?

4 Formal Mindfulness Practices • • • •

Sitting Meditation Mindful Movement/Yoga Body Scan Meditation Walking Meditation

Informal Practice

Mindful Eating

Increasing Awareness By Remembering to S.T.O.P S. T. O. P. • • • •

S: STOP T: Take a breath O: Observe Sensations, Emotions, Thoughts P: Proceed in a more modulated, less reactive, more responsive way

Barriers • Rehashing & Rehearsing • Relationships/ Distractions • Other?

What about compassion? • Mindfulness cultivates: – compassion/kindness – connections with others

Self-Compassion

“I see you…”

“I see you…”

5 Keys to Mindful Communication

1. 2. 3. 4. 5.

Mindful Presence Mindful Listening Mindful Speech Unconditional Friendliness Playfulness

Chapman, S. G. (2012). The Five Keys to Mindful Communication Using Deep Listening and Mindful Speech to Strengthen Relationships, Heal Conflicts, and Accomplish Your Goals. Shambhala Publications.

The biggest barrier?

Extreme multitasking!

The choice is ours.

Example meditation

#1) Did you notice the natural tendency of your mind to wander?

#2) Did you notice your capacity to bring it back at times, on purpose?

#3) Would the ability to recognize when your mind wanders and bring it back on purpose, be of value in your life?

TAKE HOME MESSAGE • Mindfulness is a way of being that can help reduce stress, improve health and wellbeing • Formal and Informal Opportunities – Sitting Meditation, Mindful Movement/Yoga, Body Scan Meditation and Walking Meditation

• S.T.O.P.

Choose Your Way of Being Today

Mindfulness Based Stress Reduction • • • •

Ann Arbor Center for Mindfulness Grand Rapids Center for Mindfulness Beaumont Center for Mindfulness Online self-guided video course

Mindfulness Resources Books • • • •

“Full Catastrophe Living”—Jon Kabat-Zinn “Heal Thyself”—Saki Santorelli “10% Happier”—Dan Harris “The Mindful Librarian” – Richard Moniz et al.

Apps • • • •

Insight Timer Stop, Breathe & Think Headspace Craving to Quit

Websites • Center for Mindfulness • American Mindfulness Research Association • UCLA Mindfulness Awareness Research Center

The Connection • Documentary featuring Mind-Body experts from around the world and true stories of recovery

https://www.theconnection.tv/

Insight Timer • Free app

Example meditation

Comments & Questions

Thank you and Be Well

Contact Information • Lucy Sternburgh, Ph.D. [email protected] 248.931.3676